Calculator
What the Protein Calculator does
Protein Calculator: calculates Daily Protein (g) and Per Meal (3 meals) from Body Weight and Goal. Example: body weight 70 kg and goal Sedentary (0.8 g/kg) gives daily protein (g) 56.
Daily Protein (g) and Per Meal (3 meals), derived from Body Weight and Goal. Edit a field and the answer updates in place.
Typical users are people tracking a goal. Context matters more than the number itself. Age, build and activity all shift it.
The calculation is local, so no health information ever reaches a server.
If you want to check the arithmetic, the field table, the method and a worked example are further down.
What do the Protein Calculator fields mean?
The Protein Calculator uses 2 inputs. You can work from the defaults, or clear them and start fresh, both work.
| Field | What to enter | Default |
|---|---|---|
| Body Weight | measured in kg; accepts 30 to 200 | 70 |
| Goal | choose from Sedentary (0.8 g/kg), Active / endurance (1.2 g/kg), Strength training (1.6 g/kg) or High performance (2.0 g/kg) | Sedentary (0.8 g/kg) |
How does the Protein Calculator work?
Each output is derived from the inputs above in a single pass; there is no hidden state carried between runs, so the same inputs always give the same calculation.
The guard clauses run before the formula does, which is why mistakes surface next to the field.
Worked example
These are the values the Protein Calculator loads by default, and the result it produces from them. Here is the calculation as it stands the moment the page loads.
| Body Weight | 70 kg |
|---|---|
| Goal | Sedentary (0.8 g/kg) |
| Daily Protein (g) | 56 |
|---|---|
| Per Meal (3 meals) | 18.6667 |
| What this means | Target about 56 g protein/day (~19 g across 3 meals). |
How to use it
- Fill in Body Weight in kg (30 to 200).
- Pick a value for Goal: the options are Sedentary (0.8 g/kg), Active / endurance (1.2 g/kg), Strength training (1.6 g/kg) or High performance (2.0 g/kg).
- Type a value and the answer is already there by the time you stop.
- The panel reports Daily Protein (g), Per Meal (3 meals) and What this means.
- Copy Link is the quickest way to send the exact scenario to someone else.
What this tool does not do
- Population-level formulas cannot account for medical conditions, medication or pregnancy.
- This is a screening estimate, not a diagnosis.
- Defaults are illustrative starting points, not recommendations.
- The tool cannot tell whether a number was entered in the unit you intended, so double-check the labels.
Frequently asked questions
Enter Body Weight in kg. The unit is shown beside each box, and the result carries its own label, so there is nothing to convert by hand.
Body Weight accepts 30 to 200 kg. If a value falls outside, the tool says which field is at fault instead of guessing.
With the values loaded when the page opens, daily protein (g) comes out as 56. Any edit re-runs the calculation, so there is no stale number on screen.
Nothing is stored. The page has no back end to send data to, and holds your input only in memory.
Nothing at all. There is no registration, no paywall and no per-use quota.
Treat it as an estimate. It uses general population formulas that cannot account for your medical history, medication or body composition, useful for orientation, not for decisions. Talk to a clinician before acting on it.